Warmup:  ROM, Dynamic stretches, 15 squats, 10 push ups, 400m run Strength:  Back Squats5 x 2 @ 85% WOD: Circuit – 1:00 work/:45 rest2 Rounds High kneesDB side bendsDB Push PressBurpeesToe Touches Cooldown:  Chest and back stretches

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 65% of your 1 RM Work: 5 x 5 reps De-load. Focus on DEPTH and TEMPO. 31×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, more »

Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Back Squat 5 x 3 Moderately Heavy WOD: 5 Rounds 20 Chest high KB Swings 20 Lunges, Right 20 Tuck Ups 20 Lunges, Left Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

Warmup: ROM, dynamic stretches, 30-20-10 of Wall Balls and KB Swings Strength: Back Squats, De-load 5 x 5 @ 65% EMOM: 10:00 ODD: 5 x Thrusters (65/95#) Even: 5 Pullups Then 3 Rounds for Time: 10 Burpees 20 KB Romanian DL (35/53#) Max TTB Cooldown: 25 GHD back extensions, roll out and stretch

Warmup: ROM Drills, dynamic stretches, 15 Front squat with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 35 crunches, 35 sit ups Strength:  Front Squat, de-load 5 x 3 @ 65% 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Back squats (95-135/65-95#) 14 Pull ups 7 more »

Warmup:  ROM, dynamic stretches, 10 squats, 10 lateral lunges, 500m row Strength:  Front Squat 10 x 1-2 at 85% 1RM   WOD:  3 rounds 15 wall balls (20/14#) 50m walking lunges 15 wall balls 10 Back Squat (70% 1RM) Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM drills, dynamic stretches, 10 jumping squats, 20 burpees Strength: Back Squats 10 x 1 @ 90% of 1rm WOD: 50-40-30-20 of WTD Mason Twists (45/25#) Goblet Squats (53/35#) Dips Cooldown: stretch, roll-out

Warmup:  ROM Drills, dynamic stretches, 500m row WOD: For time 5 x 5 Front Squat (70% 1RM) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 90% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch